| Meditation sounds simple enough, and it actually is, but | | | | the car doors, the sirens, or any of the other daily |
| many things in life that are simple are not easy, and | | | | sounds you hear in your place, listen for the birds |
| meditation is a perfect example. How hard can it be to | | | | behind the cars, for the wind behind neighbors, just |
| just sit? Well, if you've ever tried meditation before | | | | listen and breathe. On you next attempt take it a step |
| now, you're probably a lot like me. I would unplug the | | | | further, setting your timer for 7 minutes instead of 5, |
| phone, turn off the TV and all the lights in the house, | | | | and add the habit of practicing listening to your feelings |
| light a candle and some good incense, and then try to | | | | of warm or cool, hard and soft, pressure and breath, |
| force my legs into the pretzel position and sit quietly. | | | | be here now. Take your mediation only this far for the |
| The first thing I noticed was that my legs hurt and my | | | | first month or so, and allow yourself time to learn how |
| lower back was screaming. I couldn't shut my mind up | | | | to breath and congratulate yourself on beginning to |
| long enough to relax, and started remembering and | | | | mediate, never be hard on yourself or give up, it takes |
| thinking about things so upsetting and chaotic that I | | | | a long time to get good at this, but the holistic benefits |
| gave up and took a nap. What I learned was that my | | | | are great, increased breathing power, a sense of calm |
| first mistake was trying to sit like that and assuming | | | | that you can tap into anytime you need it, are all |
| that I'd be able to quiet my mind on the first try. Try | | | | excellent benefits of meditation exercise. Follow your |
| sitting cross legged or on your feet or whatever way | | | | breathing as if it was a tennis ball, without manipulating |
| is most comfortable for you. A dimly lit room and the | | | | your breath, watch it in your mind as you inhale and |
| incense was a good start, now as you try to quiet | | | | exhale, the tennis ball bouncing against a soft wall, and |
| your mind, count slowly from one to ten with each | | | | the wall bending with each breath as it throws your |
| breath-it gives your mind something to do while it's | | | | breath back at you, cool visual, hunh? You may also |
| learning to shut up. Also, closing your eyes is not | | | | choose to take advantage of a mantra, or sound that |
| necessary, you could get a piece of wood with the | | | | you hum or say while you are meditating. While "Ohm" |
| grain easy to see, a big enough piece that when you | | | | is popular, you may hum your mantra or make up anty |
| look at it that's all you see (the back of a door?) Sit in | | | | sound that you like. The only hint is the simpler, the |
| front of the wood grain and watch it as you slowly | | | | better. One vowel mantras seem to work best. You |
| inhale and count, Inhale through your nose slowly and | | | | can even use a prayer or part of a poem, it if helps, |
| hold-exhale slowly out through your mouth and "one," | | | | but I tend to stick to simple. The last and maybe best |
| again and "two." Try it for five full minutes. It's okay if | | | | part of meditation is sending good feelings and warmth |
| your mind gets distracted (it's used to being distracted) | | | | to others. While meditation is a wonderful preventative |
| not sitting still, so forgive yourself and start again when | | | | exercise in medicine, you can give it away as well by |
| retraining your mind. Try to listen to the sounds behind | | | | thinking good thoughts about those you care about. |